Interval Training and Cardio Workout Routine For Rapid Weight Loss

As more and more people understand the importance of staying fit and healthy, multitudes of advertisements regarding weight loss trainings emerge all around us.

With so much advice from so many people and so many sources, it becomes difficult to know what to trust. Here, I have compiled the 10 best techniques that have been reiterated by various fitness gurus and nutrition experts. They have proven effective for many people and also will in your case if you stay determined and execute them diligently.

Early morning Cardio

Early morning particularly before breakfast is the prime time to perform your cardio if you want to lose that flab fast. The reason is that during this period the fat releasing lipase enzyme stays dynamic and the fat storing enzyme lipoprotein lipase remains dormant. Moreover the glucose levels are very low compared to after meal hours so the fat is utilized as the go-to substrate. But do not overwork your body because it will start burning muscle tissues after a certain point. A session of about 45 minutes would be optimal.

2. Weight training

It is essential to follow up on your cardio with suitable weight training or else your body will not have even a single lean muscle to show off. Cardio burns calories fast and if not supplemented with proper muscle tune ups will leave you looking emancipated in no time. Weight training 2-3 times a week should be enough to maintain a good physique. Not only that, weight training also offers the added benefits of low blood pressure, heightened endurance, increased metabolism all geared up towards fat loss. You can either do full body work outs or focus on specific muscle sets every day. One good way of weight training is super setting where you alternately engage your two different muscles. Instead of finishing all your sets for a specific exercise and then moving on to the next, you vary between the two by working out a set of each at a time.

3. Interval training

Interval training is especially helpful if you can’t continue with one exercise for a significant length of time. You can cardio at high intensity for about 30-60 seconds and then switch to walking which is low intensity. After about 60-90 seconds, go back to high intensity. The low intensity or recovery period helps your body to relax. Experts say that by using this method, you are actually involving both the aerobic and anaerobic systems simultaneously thus getting a more complete workout in lesser time. This process is especially suited for beginners because steady state cardio takes time to get used to.

4. Don’t starve yourself

Never skip meals. What happens is you build up a craving for nutrition and when you finally eat – you binge. The key lies in eating often but in small quantities.

5. Don’t forget the fish oil

Fish oil is known to increase the sensitivity of carbohydrates thus making them prone towards being burnt rather than stored. Research has also proved that it promotes fat loss through PPAR-delta stimulation.